Omelette vs. Potato salad — In-Depth Nutrition Comparison
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The main differences between omelette and potato salad
- Omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and iron; however, potato salad has more vitamin C.
- Daily need coverage for cholesterol for omelette is 82% higher.
- Potato salad is lower in cholesterol.
- Potato salad has a higher glycemic index than omelette.
Food types used in this article are Egg, whole, cooked, omelet and Potato salad, home-prepared.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +152.6% |
| Contains more IronIron | +127.7% |
| Contains more ZincZinc | +251.6% |
| Contains more PhosphorusPhosphorus | +221.2% |
| Contains less SodiumSodium | -70.7% |
| Contains more SeleniumSelenium | +529.3% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +117.1% |
| Contains more CopperCopper | +87.3% |
| Contains more ManganeseManganese | +320.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +437.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +543.3% |
| Contains more Vitamin B5Vitamin B5 | +141.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +457.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.5% |
| Contains more Vitamin B3Vitamin B3 | +1290.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +294.4% |
| Contains more FatsFats | +42.2% |
| Contains more CarbsCarbs | +1645.3% |
| Contains more OtherOther | +95% |
~equal in
Water
~76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +95.3% |
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +37.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 68mg | 82% |
| Choline | 247.6mg | 45% | |
| Selenium | 25.8µg | 4.1µg | 39% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B2 | 0.386mg | 0.06mg | 25% |
| Sodium | 155mg | 529mg | 16% |
| Vitamin A | 172µg | 32µg | 16% |
| Protein | 10.57g | 2.68g | 16% |
| Phosphorus | 167mg | 52mg | 16% |
| Vitamin B5 | 1.289mg | 0.534mg | 15% |
| Vitamin C | 0mg | 10mg | 11% |
| Iron | 1.48mg | 0.65mg | 10% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Saturated fat | 3.319g | 1.429g | 9% |
| Vitamin E | 1.29mg | 9% | |
| Folate | 39µg | 7µg | 8% |
| Zinc | 1.09mg | 0.31mg | 7% |
| Polyunsaturated fat | 2.712g | 3.737g | 7% |
| Monounsaturated fat | 4.843g | 2.48g | 6% |
| Copper | 0.063mg | 0.118mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin B3 | 0.064mg | 0.89mg | 5% |
| Fats | 11.66g | 8.2g | 5% |
| Potassium | 117mg | 254mg | 4% |
| Vitamin B1 | 0.034mg | 0.077mg | 4% |
| Carbs | 0.64g | 11.17g | 4% |
| Vitamin K | 4.5µg | 4% | |
| Manganese | 0.024mg | 0.101mg | 3% |
| Calcium | 48mg | 19mg | 3% |
| Calories | 154kcal | 143kcal | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Net carbs | 0.64g | 9.87g | N/A |
| Sugar | 0.31g | N/A | |
| Vitamin B6 | 0.143mg | 0.141mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.042mg | 0% |
| Threonine | 0.467mg | 0.116mg | 0% |
| Isoleucine | 0.565mg | 0.141mg | 0% |
| Leucine | 0.913mg | 0.202mg | 0% |
| Lysine | 0.767mg | 0.171mg | 0% |
| Methionine | 0.319mg | 0.066mg | 0% |
| Phenylalanine | 0.572mg | 0.135mg | 0% |
| Valine | 0.722mg | 0.172mg | 0% |
| Histidine | 0.26mg | 0.062mg | 0% |
| Omega-3 - DHA | 0.049g | N/A | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
13%
Minerals Daily Need Coverage Score
37%
24%
Comparison summary
Which food is lower in Cholesterol?
Potato salad is lower in Cholesterol (difference - 245mg)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 1.89g)
Which food is cheaper?
Potato salad is cheaper (difference - $1)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.